Strength
Saturday, November 11th, 2023 - ATS Day 75
Secondary Strength Movement
Back Squat
E2:30MOM64 @ 70%
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 95%
C&J Warm Up: 10 minutes
A) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
Clean Work: Clean Singles- From Floor
E2:30MOM6
1st: 3 @ 60%
2nd: 3 @ 65%
3rd: 3 @ 70%
4th: 3 @ 75%
5th: 2 @ 80%
6th: 2 @ 85%
% of Clean
1st: 3 @ 60%
2nd: 3 @ 65%
3rd: 3 @ 70%
4th: 3 @ 75%
5th: 2 @ 80%
6th: 2 @ 85%
% of Clean
Clean Pull From Plates
E2:00MOM3
2x 5s tempo pull (shrug or high)
95% Clean/Heavy
2x 5s tempo pull (shrug or high)
95% Clean/Heavy